How to Lose Fat AND Gain Muscle at the Same Time
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- čas přidán 29. 09. 2020
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Hi I’m Meg 👋 and I’m on a mission to get a barbell in every woman’s hands. My love for lifting weights runs deep and I’m passionate about using my platforms, like this channel and my strength training app (Stronger by the Day) to educate others and make strength attainable for all. I’ve been in the industry for about 10 years and I’m an ISSA Certified Personal Trainer, Precision Nutrition L1 Coach, Certified Pre- & Postnatal Coach, USAPL Certified Club Coach, and Safe Sport Certified.
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Hello my strong strong friends! *Body recomposition* is when you simultaneously gain muscle and lose fat at the same time.
Many people have been lead to believe that they either need to focus on fat loss, or muscle gain one at a time. While that may be true for some people, but there are a few categories of people that body recomp can work for - and work for quite easily. So keep watching to find out if you fall into one of those categories.
*There are 4 different categories of people can achieve body recomposition quite easily:*
1. New lifters (keep listening because you might be one)
2. If you have a lot of weight to lose
3. Detrainees
4. Using steroids
If you don't fall into those categories, then recomp is still possible, but instead of noticing changes from month-to-month, you might only notice them from year to year.
*General Guidelines on How to achieve body recomposition:*
1. *Calorie Balance:* Sustain a caloric maintenance while eating enough protein. For many beginners, figuring out what maintenance calories are AND THEN, ensuring they're getting enough protein is sufficient.
1. Especially if you're coming from a poor diet overall, focusing on getting enough protein alone will help with satiety, building muscle, and retaining lean body mass.
2. Protein Target: 1g of protein / lb of bodyweight. With an upper limit of 250g
2. *Prioritize Strength Training* with a solid program that utilizes progressive overload
1. If you’re not on a program yet, then you need to be.
2. Squat, bench, deadlift, hip thrust, Row. Compound movements that give you the most bang for your buck in the gym.
3. Stick to your training program for 8-12 weeks. Get stronger in those fundamental movement patterns. Track what loads you're using so you're constantly pushing it in the gym.
3. *Cardio:* Yes you can do cardio. Since you're focused so much on the gym now, then I'd recommend finding an outlet for cardio that you enjoy.
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Yes a woman!!!!! It just hit different when I'm being advised by a female.
Same!
So true..
@Trey Colin lmao
Yessss. Whenever I look up fitness videos I always add “women” at the end of everything lol
Right???
Meg is the reason I don’t have any hesitation on lifting heavy.! Meg really taught me to care about strength over aesthetic and it has been so liberating.
After the 3 months of no training I went all out on the gym and man I was sad. Couldn't do 3 reps with my usual 10 rep weights. But 3 weeks in and I'm back where I was. Muscle memory is a blessing. I did get sore a lot tho. Couldn't walk straight for a week after the first serious leg workout LOL
Lol
Welp atleast you gained your strength back in a short amount of time!
God bless you 💛
You’re doing great 🧡
Does the soreness get easier the stronger you get?
I’ve been lifting for 7 years on and off never consistent so I have the knowledge but never had the results which always depressed me. It’s my second week back in the gym after 6 months of not lifting, I hope I can keep consistent 😩😩😩.
I've never been so happy to call myself an overweight detrainee. Ready to recomp.
U GOT THIS!!!
Same!! 😂
@@Megsquats what about macros for recomp? Should I be eating more or less? I have about 30 lbs to lose, but I’ve heard controversy about eating more during a recomp.
@@thefairyglammother6631 I’m so late but if you want to stay the same weight then maintenance calories but just add more protein
She called me out! If I’m not following a program, then my muscle reprogramming must not be that important 😭 I needed that!
Novice lifter here 🙋♀️ really appreciate the info. Side note: Meg’s cheekbones are great.
i was thinking that about her cheekbones the whole time 😂
Yes, she’s stunning!!
She looks like she has native in her with those cheekbones.
Congrats! 😃Get those newbie gains!🎉🎊
@@Ray.5446.Weird comment to make.
Here’s how I do cardio: lift weights faster. Less rest. 😜
😂😂🙌🏻
😂
YESSSSSS 🏋🏻♂️
There is a such thing as HIIT Strength Training.
@@Penelope416 Yeah, it's called cross-fit XD
The newbie phrase truly is a magical time, isn't it? Feels great to have those quick gains, even if you're eating to lose fat.
I wish I could go back!
@@Megsquats No kidding! 4 months away from lifting due to lockdown did give me a mini newbie phase when I started again, but its starting to run out and I miss it already!
@@Megsquats I’m a novice and I’m over weight, so It seems like I could really benefit from this. What are some of these training programs that you mention ? Also I’m not a gym member but I have kettle bells And weights at home, can I be on a program with these tools ? Your advice would be so helpful :)
I started out morbidly obese. I found it much much easier to do the protein calculation as 1g per pound of healthy goal weight. So rather than eating 230g of protein when I started- I aimed for 120g (ie my goal for middle of healthy was 120lbs) and that was much more achievable
Underrated comment
SERIOUSLY... HOW the absolute HELL does someone eat 250 grams of protein a day?! Like, how is that even affordable?! These fitness experts just toss these types of comments out there but there's never any real clear explanation of how exactly that looks, how expensive it will be or what to consume to actually achieve this!
@@drinnerd8532 I eat between 200-230ish per day. for my weight that is less than 1 gram per lb of body weight, if I needed to bump it up to 250 I would just drink another scoop of half scoop of protein powder.
@@drinnerd8532I doubt anyones telling people to eat 250gs? Not even seasoned bodybuilders need over 240g usually really
Hello please teach me your ways! I'm overweight and weigh 197 but I struggle with the food I intake like should I eat 197 g of protein a day? Or should I eat 140 g of protein ( which is my average weight? Or main goal in losing weight) ? Please help! Tysmm!!💗
My recomendation to beginners like me (im one year on gim lifting weights) is that its better to take it easy, dont rush weight. Be sure what you can lift and listen to your body. Injuries may appear and will slow down your progress and motivation.
Remember looking good may be good, but self love is much better.
i’ve literally been binging recomp videos, this came at the best time! love your videos:)
I already knew most of this but still watch your videos because of how motivated and passionate you are about teaching others! Thank you for working so hard, and you've now inspired me to get into crossfit 😬
Here in 2022, I’ve lost 85 pounds doing cardio and yoga alone, but have been on a 3 month plateau. Coming to learn as much as possible about weight training and recomping as I have another 30-50 I’d like to lose. Thank you so much for your insight and teaching! I’ve been binge watching you all day!
Love the new timestamp format! The info is great too, thanks Meg!
Thank you so much for this video. I bought your program and have been doing it for the last 3 weeks and it’s helped me focus and push myself so much. Happy to support your brand and message ❤️ you are a QUEEN 🤩❣️
Cheek bone, eyes, hair, everything she is gorgeous and so knowledgeable. I'm subscribing rn.
Her cheekbones are driving me crazy they're so nice
The fact that she didn’t use a one size fits all approach and instead highlighted that some people will have a harder time is super great ❤️❤️❤️❤️
Megsquats thank you for video. I appreciate the fact that your addressed the Nov to Dec slide. I always feel so guilty after , I’m aware of my input and how to come back from it but always feel bad about myself. I too used to be a binge eater and hid my “ cheat” meals from ppl and others who asked, because I was ashamed of myself considering I’m a fitness professional. I love watching your videos. Thank you.
I respect how you balance navigating any type of fitness while encouraging compound strength exercises. "Donkey kicks" won't get one too far while barbell glute bridges will. Yet, you focus on strengths-based empowerment while empowerming strength training. A gift indeed.
Thanks for this video! I can't expect much body recomposition and I'm not looking to do that to be quite honest. I thoroughly enjoy the SBTD program and just the joy and satisfaction that I experience in the gym is enough for me!
I just had a conversation with a friend this week about loosing weight and then hit the strenght training since i need to loose 30 lbs. Your video was so enlightening to put it this way. I already purchased the subscription and ready to start my journey. Excited about what the future will bring. Thank you
This is my first video of yours that I’m watching. I have to say I am so impressed with your video quality and the information provided. Charismas amazing too! Thank you for sharing!!! At 31, I am working on my first ever body recomp!
Love the importance you emphasized on focusing on a program, it is definitely key, blessings 😌
My husband and I are having our first baby Nov 1! I can't wait to start your program when I'm cleared to workout again !
I really enjoy having this explained so thoroughly thank you!
I hope meg realizes how much impact she has on people. I refer her channel to all my friends who want to get in shape.
THANK YOU!!!! Thank you so much for putting so much information in this video. I’m so tired of looking for info and clicking on videos titled ‘everything you need to know’ and then it’s just a vlog. This was wonderful. Also I love that you talk fast because you’re so clear and it’s easier to digest the information because I’m not bored. This is the first video of yours that I’ve seen and I love you already. THANK YOU!
Everything you say makes sense. There is no confusion about all information you provided, so for that THANK YOU! You just gained a new subscriber. ✅
You're so gorgeous but the whole time I was looking at your arms (GOALS)
Thank you for this info. I tried Crossfit years back and felt that it was too much high intensity all the time for me. Now I have a better understanding of why I made such good progress in a short amount of time without any nutritional changes. Now I can actually create my own workout regimen that best suits me at home for the time being.
Immediately subscribed!! The type of information I was looking for. Thank you ❤️
Kept it nice and simple!! Same things I also focus on when I am trying to recomp!! Ty for this great vid! 👏💪🏼❤️
Omg!!! I fricken love you! I was looking for this type of video but was not sure how to describe it. Such a huge cheerleader for you. I see myself in you ❤️ Long lost cuz , maybe 😜 stay strong and encouraged babe.
Thank you Meg! Im on a journey to becoming a coach. Its sad that you give better and more information that my personal training course 😂😂.
I am completely new to your channel and I literally just asked my coworker about this. How funny life works. This was sooooooo informative and will be joint your program. Thank you!
You look incredible in the thumbnail. Been a part of the strong strong friends for a while and have seen awesome results. That slowed down a bit due to some personal things, but I’m glad to be back in the gym again. Thanks for keeping us motivated and strong! 💪🏽❤️
Wow! This video came just in time for me! Thank you!
This video came at such a great time for my fitness journey, thank you! Great info as always
Glad to hear it! I hope you find it helpful!
I would like to do your program to build bigger glutes and a muscular stomach. I am 5'5. I originally weighed 179. Now, I weigh 155 lbs. I am trying to get in shape. Could you please help me? I would greatly appreciate it, Thank you.
I've been trying to find the best info for weeks. Thank you so much for explaining this so well.
You literally came out with this video and it’s PERFECT timing for me!! I am a “de trainee” I was going to the gym and staying pretty fit up until March when we were kicked out of the gym! I just worked out for the first time in months just 2 days ago and I am soooo sooooooore!!! I’m getting signed back up with my gym this week also and I needed this video!!!
Thank you for the amazing content as always!
I’m in the same boat
This is really great info, Meg! 👍 I have been working out a looonngg time (lets just say decades 😆, yes I'm old!), and throughout all these years I have experienced different types of training, and loved them all. I don't go to the gym anymore, I got unenthused with the gym atmosphere about 6 years ago, and have been training at home and loving it! I have my go-to trainers on CZcams that I workout with, and it has been great. The only thing is, I have noticed that as I am getting older in the past couple of years, my body is re-comping, but NOT in the way I would like 😒. I am not as lean as I used to be, and I also want to get stronger, and build more muscle.
So I have really taken to heart what you mentioned about getting on a program. I think this is what I need at this time in my fitness life! While the workouts I do with videos are really good, and I enjoy them, I realize that the training is kind of "all over the place", not really focused. I really think I would benefit from having a focused, clear program, where I know where I want to go and I know what I will do each day to get there. I will check out your program, Meg. I don't know if you have a home version, as I don't go to the gym. If I can do your workouts at home, I will definitely try it!
Thanks for always putting out such GREAT content!
Love your videos, I wish I had found you sooner! I'm lucky to not only be a newbie but also over weight.
I've dropped 30.3 pounds since the end of July and I've got my dead lifts up to 175lbs! And my trainer is finally putting them into my weekly workout routine I'm so excited!
The squats still need some work (bad knee + ankle).
I never thought I would love lifting as much as I do 😍🏋️♀️
Omg u are so adorable!! Love your personality!! Thank u for taking the time to help us!! I am 46 years old and I changed my diet like 4 months ago. I am 5’0” and I was at 140 lbs. my heaviest!! So I changed my diet completely which was a shocker to me because I noticed I was eating easy 1k every meal and more on the weekend. I ate fast foods daily!! And so forth and so on! So I did lose 10 lbs. I truly want to be at 115 with some toning and tightening everywhere. I did have a freak accident in 2019 which had a lot to do with me gaining. Shattered my right dominant hand. But I am able to close my hand and do some push-ups and planks which were difficult at first. But now I am stronger which is sooooo cool to see!! I just need to work on my eating again and want to have a weight training program. I was doing stairs for 10-15min a day or ever other day with some 30 min walking and I added the weight training. I do weight training every other day to every 2 days. But I feel like I need a system on what weight training I need to do. Cus I feel like it’s just minimal. I also have a little system going but I feel like maybe I can do more. I will be searching you out. I am excited. I also need to work on my meals if I haven’t mentioned that already.
Thank you! So knowledgeable ! you look absolutely stunning’ love the hair!
I am beginning to incorporate weight training into my gym routine in an effort to lose weight, become stronger and gain muscle. I have watched so many videos and this video has far been the best. I enjoy how you explain in enough detail but not too much and how you don't use weird terminology that I have to look up afterwards. Your energy is also very reassuring and encouraging. I subbed and will continue to watch in the hopes of using your advice and reaching my goals :). Thank you for the work you put into these videos.
The thoughts for detrainees are exactly what I needed to hear. Going back to the gym has been tough because I go too hard and then don't recover correctly and can't go back for a week!
Exactly
I discovered your channel yesterday by a youtube recommendation and I'm so glad I did!! Your content is amazing, thank you so much for your detailed explanations and also you're so pretty, I love that hair color on you.
thank you so much. happy to be a subscriber . i might binge watch since its a sunday. thank you again. taking notes
Love this so much! I think for the longest time we’ve come to believe that we have to do lots of cardio first to drop the fat before going into weight lifting - so 2000 and late! It was only last year that I’ve done serious weightlifting and your videos really helped me be confident into doing the compound and basic movements. Thank you so much, Meg!
PS When someone corrects my form like thrusting hips on top of a squat - i now just roll my eyes. 😂😂
Exactly! I've had so many people ask that question. Hopefully we can re-educate the people! We're happy to have you on the strong side, and I'm glad you've found the videos helpful!
@@Megsquats I’ve got 10kg of fat I want to shift
I’ve been training for about 8 years consistently. I gained 20kg of fat during that time from trauma I’ve now lost 13kg. Where do I fit in?
Saw the title, came here expecting rubbish. Watched the video and love it. Good solid info. Going away sad that my NLP easy gains are long behind me.
Thank you for sharing! I'm just moving from eating "healthy"/whole foods and a few strength days mixed in my weekly workouts, to actually watching my calories and focusing on upping my protein! Hoping a recomp will work for me since I'm currently starting in on a 10 week plan
Awesome video with lots of great information, thanks! Also, love the new set up... I request and office tour.😊😊⭐💜
Wooohooo! I needed this video! I am four months into weight lifting. I am a new lifter. Weight lifting has been very therapeutic for me. I am working with a trainer. But at times I hit a wall mentally/physically. I am trying not to get discouraged but at times I do! This video helped me have a better understanding! Thank you ❤❤❤
Love this, thank you so much for sharing this info for free. Allows me to put my workout and diet in a better perspective. And to stop stressing minor changes over major changes from when I first started.
Thanks for the awesome video, great information. Hope everyone has a nice morning/afternoon/evening.
New subbie!!! Very informative, got straight to the point, no hard to understand lingo, motivational, beautiful, !!!!!!! Everything you want in a fitness video😘🤩😍🥰 Thanks for the video ❤️ ❤❤
Thank you for this video, exactly what I needed. I Just joined your program and so far I am loving it!
I was just getting in to progressive overload with weight lifting before Covid, then I lost all my motivation and strength in March. Now I am feeling super motivated and stoked to have a killer program to follow. Thank you! ❤️
Something I found really helpful with getting through the de-training period this year (2020) was doing hourly bodyweight exercises during shifts at work. It kept that mobility in play and helped with when my gym reopened. Back into it for a couple months now and I'm already back up to a decent Leg Press and rebuilding my maxes.
Loved this video so much. Super informative, thank you!
This video was literally so helpful. Almost overwhelmingly helpful. SUBSCRIBED.
Love your content but ALSO my baby girl who is 5 months old just smiled and stared at you the ENTIRE video. You made her so happy ❤️
How sweet! Since recording this video I've also gotten pregnant! I'm due July 1st. I can't wait :-)
@@Megsquats Congratulations! Been following it all❤️ So excited as we all are for you. ❤️ Sending love
Great information. I'm overweight by 20/30 lbs. Currently weight for knee surgery. I have just set myself an exercise area. Great video. Thanks.
GIRL I LOVED seeing the way you set up your phone to take pics in the end bc i do the same thing! Stack it on books or prop it up my my water bottle etc 😆
Thank you for what you do. Information is Power and I thank you for “In-Powering” us!
Conversational, easy to follow and motivating! Thank you 😇, you're helping this Twin Mom get back into the swing of things!
Loved thiss!❤ so so educational! could you please talk more about losing stubborn belly fat for women? Thankyoy
Excellent video! I agree with everything you said as a novice lifter!! Great tips
I haven’t watched one of your videos for a long time because I took a break from You Tube and Facebook. You are looking amazing!!
Thank you for all the info you put out!!! Can you do a video on gym wear that you like? Holds up over time, wicks sweat, etc
Sure! I have a few reviews - but I basically love Lululemon the most. I love Hopescope's channel if you've never watched her. She's the activewear guru!
Meg you are awesome and I love how organized and easy to understand you made your video! I don’t fall into those 4 categories, but I still watched the entire video. Very informative!
Megan this is such a helpful video! Thank YOU
hey meg just wanna say that i got super inspired by this video, especially since im just some guy trying to be healthier and stronger, ive lost like 20 kgs since december but i never tried to get too into strength training because i thought i needed to loose more weight for it to work which i realize now is an insane thing to think
I've been losing weight for a little less than two years, and I've lost around 180 pounds so far. Earlier this year I cleaned out my garage and put in a little gym so I could do more weight training. I've really felt my body change its composition since then, but at the same time it's weird to feel like you're doing so much better while not seeing that change as much on the scale. Obviously muscle weighs a lot more than fat, so if you're adding muscle, even if you're also losing fat your weight is going to stay the same. It would almost be demoralizing except that you can feel your body changing, it's just a bit of an odd experience. Also, something I've noticed with weight loss while lifting weights is that the losses seem very inconsistent. Throughout the two years I've averaged out around 1-3 pounds a week or so, but now with lifting I may gain a pound or stay the same for 2 weeks and then lose 5 pounds in a week (usually corresponding to when I'm taking some rest days). Thanks for the video, there's a lot of worthwhile information in here. :)
Muscle weighs the same as fat. Muscle just takes up less space. Congrats on your recomp!
Yep, muscle and fat weigh the same...It's density that's different
Destini Elise right
Congrats on your weight loss btw! Your definitely right about how the weight loss are inconsistent with lifting weights. I’m down 19lbs now and it’s been a roller coaster. Some days I gain but others I lose or stay the same.
@@deedwells sorry but its dumb to say that.
feathers way the same as steel. if you take the same weight. congratulations. when it rains the floor gets wet. the sky is blue.
saying "muscle ways more than fat" obviously refers to per volume or per smallest unit of function. a fat cell is lighter than a (functional) muscle cell.
Perfectly explained and simply to the point.
This is the first video about losing fat and gain muscle that actually helped me
You do a good job. Some of the most credible sounding advice I've encountered. You say get on a program. I have. I'm 65 years old, enjoy very good health, and am able to work out regularly. Recovery is more of an issue than it was 10 years ago, but I'm down with that. Cardio is down to walking, rope skipping, and bag work, although I am trying to learn to hula hoop as well. I could blame my belly but I never could do it, even as a kid.
Two main concerns for my age, muscle loss and posture. A tertiary concern is training injury. So even though I can run, I quit and took up walking and skipping rope. Both are patently safer. Walking is almost as good as running overall and rope skipping does improve my wind. For posture I do pilates, I did get certified to teach mat pilates eight years ago, who'd a thunk I would become my biggest student? For muscle mass I took up Convict Conditioning program for two reasons. First, since it is all bodyweight strength training, it is safer than weights. Instead of doing open kinetic chain exercises like weights, I'm doing closed kinetic chain exercises which are patently safer, especially on the joints.
Convict Conditioning does come with its own protocols, which DO NOT foster developing a good daily foundational routine for strength building/maintenance. You mentioned linear progressions several times. The biggest weakness in my program is that I can do pilates every day. I can do my cardio 3-5 times/wk. But the CC protocols seem to be all over the map with regards to regularity. So that is why your mentioning of linear progressions caught my ear. Is there an online resource you use or would recommend that explains them? Or perhaps, if you're bored and have plenty of time on your hands (which I'm sure you don't), you could write me a two pager laying it out or perhaps you already have for someone else?
I'm doing "okay" with my program and I know it is not wrong because I can see and feel results every time I am consistent with it. And for a 65 year old dude, I do pretty good out in the world with the young bucks in their skinny tight jeans who can't lift anything. Anyway, you have that voice of reason and experience and so I thought I'd ask about linear progressions. I do better if I do strength training EVERY DAY, it's that simple. Thank you Meg, you have great content and I hope Texas is working out for you. And if it don't, just come on over to Tennessee, folks here like to see each other succeed.
This is just what I needed to hear as I get myself back in the gym.
Haven’t even watched yet but I know this is gunna be a goody 😄 savedddd
Yay! Thank you for saving it. Hope you enjoy
New subscriber. So far this video is very informative. Thank you and I look forward to watching the rest of your videos. I'm trying to lose some weight and build muscle especially my skinny legs/ quads.
love this topic, and love you take on it. thank you for breaking down this topic so well 👌
I cant pay attention because her eyes are so bright!! And purty. Lol
Please enable Closed Captioning. THANK YOU!!!
Awesome content! Thank you
Btw, you're glowing in this video! 😍
It's the new editing style on Meg's videos for me. 👌🏾🙌🏾👏🏾🔥🔥🔥 Wah wah waaah (supposed to be that edm/club music/hype music sound)
thank you for this video! this is the very first time I watch you here and this video has helped me lots to understand and debunk some thoughts I used to have, especially regarding doing strength training while being overweight... this is gonna be so helpful as I’m planning to start training soon☺️
This is the first time I hear someone to say that if you’re a medium or advanced lifter you won’t see changes month to month. Thank you for that 🙏🏼 Now I know when to check my progress (every 6-12months)
This has been a question I’ve had for weeks and i finally have my answer. Thank you!
body recomp just sounds more sustainable for people who fitness isn't their entire world. Thank you for this informational video!
So much great info. I have always been kinda chubby but now I am just obese. I started getting into the gym but I have been looking all over youtube for some recommendations for a woman who wants muscle. I am so happy I found this video.
Had to pause this video while watching to say your makeup looks awesome! That is the most perfect shade of lipstick for your skin tone. Loves it.
Really enjoyed this vid ... I’m 13 weeks into a kettle bell program litro adding one rep or kilo every week , been training for so many years but seeing such amazing results xxx makes perfect sense xxx 😘
You are an angel sent on youtube..just started gym and i am overweight..i always do cardio first...will start lifting first then cardio.you are my goal body 💪🥰
This was super encouraging, thank you.
Was just today thinking when is Megsquats gonna put out a new video. So yay ^_^
I'm here! My usual video editor is on maternity leave (YAY!) so I'm a little behind
I love your curtain bangs. They’re so pretty on you!
i feel so much more motivated with the information in this video thank you so much for this content
You are literally absolutely STUNNING 😍😍
I’m a category 1 so I guess I’m ready to go now ☺️
Hmmm! Recomposition(“to form something again or in a different way”)
Great information. Really liked how you described 4 types of people too. thanks! :)
To the point and this is exactly me! I'm so excited to get stronger haha